Comparing Nutrients in 100 calories Rye Reduced-calorie Bread VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Rye Reduced-calorie Bread: 49.3g
• Frozen Roasted Potatoes with Salt: 78.7g

Rye Reduced-calorie Bread has 1.6 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Rye Reduced-calorie Bread or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	0.75% 0.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.6% 5.9g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	8% 4.5g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.93% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.14% 28.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.82% 0.02μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.92% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.74% 37.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.066mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19% 1.53mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	NA	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.5% 38.4mg	NA	700mg per day for Men 19-50 years
Potassium	1.4% 48.3mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	17% 253mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	NA	11mg per day for Men 19-50 years
Water	0.61% 22.7g	1.45% 53.6g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rye Reduced-calorie Bread or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• Both Rye Reduced-calorie Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 kcal
• Both Rye Reduced-calorie Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Rye Reduced-calorie Bread vs Frozen Roasted Potatoes with Salt:

• 100 calories of Rye Reduced-calorie Bread have 3.2 times more Calcium and 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 7.3 times more Potassium than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 100 calories.
• 100 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rye Reduced-calorie Bread have 2.9 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Rye Reduced-calorie Bread and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.